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Pure protein powder Calories
High protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
30 gram (medium) of Pure protein powder (30 g) has 111 calories. That works out to 370 calories per 100 g. It contains 1.2 g of carbs, 25.8 g of protein, 0.6 g of fat and 0 g of fiber. Its 135 mg of Calcium covers 14% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Pure protein powder Nutrition Facts
Selected: 30 gram (medium) · 30 g
111
KCAL / 30G
Carbs
1.2g
· 0% DV
Protein
25.8g
· 52% DV
Fat
0.6g
· 1% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 4% · Protein 91% · Fat 5%
Pure protein powder nutrition facts table · 30 gram (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 111 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.33 g | 2% |
| Trans fat | 0 g | |
| Sodium | 54 mg | 2% |
| Total carbohydrate | 1.2 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 25.8 g | 52% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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Pure protein powder Calories per Serving
| Serving | Amount | Calories |
|---|---|---|
| 15 g | 15 g | 56 kcal |
| 25 g | 25 g | 93 kcal |
| 30 g | 30 g | 111 kcal |
| 40 g | 40 g | 148 kcal |
| 60 g | 60 g | 222 kcal |
| 90 g | 90 g | 333 kcal |
| 100 g | 100 g | 370 kcal |
Calculated from 370 calories per 100 g.
Frequently Asked Questions About Pure protein powder
What is pure protein powder made from?
Pure protein powder is made from concentrated protein, and this product contains a dairy allergen. Dairy-based versions commonly use whey or casein; the exact source and other ingredients vary by product, so the ingredient list identifies the specific formula.
How do you use pure protein powder?
Mix pure protein powder into water or milk, or stir it into foods such as yogurt or oatmeal. A shaker or blender helps prevent lumps. Use it to supplement a meal or snack, rather than treating it as a necessary part of every workout.
When is the best time to take pure protein powder?
There is no required time to take pure protein powder. Having it after exercise can be convenient, but it can also complement a meal at another time of day. Your overall eating pattern matters more than taking it at an exact minute.
Is pure protein powder better with water or milk?
Pure protein powder can be mixed with either water or milk. Water gives it a lighter texture, while milk makes the drink creamier. If you have a milk allergy, do not use milk-based powder; water does not remove the powder’s dairy allergen.
Can pure protein powder build muscle without exercise?
No, pure protein powder alone does not build substantial muscle. It supplies protein, but muscle growth is stimulated by resistance exercise and supported by adequate food and recovery. Drinking a shake without training does not replace that stimulus.
Does pure protein powder cause weight gain?
Pure protein powder does not automatically cause weight gain, but it adds to what you eat. If the extra energy consistently exceeds what your body uses, it can contribute to weight gain; using it in place of a snack has a different effect than adding it on top.
How much pure protein powder should you take each day?
There is no single daily amount of pure protein powder that suits everyone. The amount depends on how much protein you already get from food and your individual needs; use the product’s serving guidance rather than treating the powder as your only protein source.
Can people with lactose intolerance use pure protein powder?
Some people with lactose intolerance can tolerate certain dairy protein powders, but tolerance varies and the powder may still contain lactose. This product contains a dairy allergen, so it is not suitable for someone with a milk allergy.
Can you cook or bake with pure protein powder?
Yes, pure protein powder can be stirred into oatmeal, yogurt, or some baking recipes. Heat does not make its protein disappear, but adding too much can make baked goods dry or dense; adjust the recipe’s liquid and flour accordingly.
Is pure protein powder bad for your kidneys?
Pure protein powder is not known to damage healthy kidneys when used in appropriate amounts. If you have kidney disease or have been told to limit protein, ask your doctor or dietitian before using it, since your protein needs may be different.
Pure protein powder Vitamins & Minerals
Vitamins
B2
0.12mg · 9% DV
B12
0.15µg · 6% DV
B5
0.12mg · 2% DV
Biotin
0.6µg · 2% DV
Minerals
Calcium
135mg · 14% DV
Phosphorus
90mg · 13% DV
Selenium
5.4µg · 10% DV
Magnesium
23mg · 5% DV
Potassium ⭐
135mg · 4% DV
Sodium
54mg · 2% DV
Pure protein powder Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pure protein powder
To burn the 111 calories in 30 gram (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Pure protein powder?
Pure protein powder is a concentrated powdered product designed to add protein to drinks and foods. Its protein source and flavour vary by product, and it is commonly blended with water or milk, stirred into yoghurt or oats, or added to a smoothie. Mixed with liquid, it can be smooth or slightly thick, depending on the powder and how it is prepared.
People often use it at breakfast or after a workout when they want a convenient protein boost. At 86 g of protein per 100 g, it is protein-dense, but it need not replace a balanced meal. Mix it with water for a lighter drink, or combine it with fruit and oats for a more substantial snack.
How Nutritious Is Pure protein powder?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Pure protein powder Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Pure protein powder Contain Allergens?
Contains these allergens:
Which Diets Is Pure protein powder Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Pure protein powder Fat Profile
SATURATED
0.33g
MONOUNSATURATED
0.12g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.